Band Skull Crusher - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Skull Crusher

Step by step instructions, muscle activation and variants for the Band Skull Crusher.

EasyTriceps

About this exercise

The band skull crusher is a lying triceps extension performed with a resistance band anchored at floor level. It targets all three heads of the triceps and provides increasing resistance through the range of motion as the band stretches.

How to Perform

  • Anchor the resistance band at a low fixed point such as a bench leg or door anchor at floor level
  • Lie on your back with your head closest to the anchor point
  • Grip the band with both hands, arms extended straight up toward the ceiling
  • Keep your upper arms vertical and stationary, elbows pointing toward the ceiling
  • Bend your elbows and lower your hands toward your forehead by hinging only at the elbows
  • Stop when your elbows reach roughly a 90-degree angle or the band tension prevents further travel
  • Press back to full arm extension by squeezing the triceps

Muscle Activation

Primary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Band Skull Crusher

The Band Skull Crusher is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

Assisted triceps dip

Easy
Triceps

Aztec Push-Up

Bodyweight · Hard
TricepsMiddle chestCoreFront shoulders

Band Bent-Over One-Arm Kickback

Easy
TricepsCoreLower back